30
Dec
Wednesday
SKILL
EMOM for 9 min
Min 1 = 40 m Bear Crawl
Min 2 = 30 DU’s + 5 Push Ups
Min 3 = 6-8 Roll-to-Candlestick
STRENGTH
Deadlifts (Week 4 – cycle 3)
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
1+@ 95%
WOD
4 Rounds of
Row 500/400 m
20 Push Presses (95/65)(75/55-45)
20 KBS (53/35)
Rest 2 min